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Protein Rich Poha Final 4 4607

Protein-rich Poha (flattened rice)

Author: Traffic Light Cook
Easy to digest, full of flavors,  this savory flattened rice Indian dish offers a lot on a morning breakfast plate or pair it with a hearty soup or salad for lunch. 
Prep Time 10 minutes
Cook Time 10 minutes
Washed poha resting time 10 minutes
Total Time 20 minutes
Course Breakfast, Lunch
Cuisine Indian
Servings 3
Calories 310 kcal


  • 1 tsp avocado oil
  • 1 cup rice flakes (beaten rice, thick variety, preferably brown)
  • 1 cup sprouted moong lentils (about 1/4 cup dry)
  • 1/2 tsp mustard seeds*
  • 1 green chilli** (deseeded, finely chopped or slit in half)
  • 1/4 tsp turmeric (ground)
  • 1/2 tsp salt (or to taste, preferably no more than 3/4 tsp)
  • 1/4 tsp cayenne pepper (or to taste, can sub with red chili powder)
  • 1 onion (medium, scant one cup, chopped)
  • 1 potato (medium, boiled and cubed)
  • 1 tsp maple syrup (can sub with equal amount of sugar or gur)
  • 3 tbsp lemon juice (about 1 medium lemon)
  • 1 cup cilantro (fresh, finely chopped)


  • Rinse beaten rice in a colander or sieve under running water till every grain of rice is wet. Transfer poha to a flat-bottom pan or plate and cover with a wet kitchen towel (or paper towel) and let it sit for at least 10 minutes but no more than 12 minutes. Start this process 10-12 minutes before the next step. 
  • Heat oil in a wide-mouth frying pan, wok, or kadahi. Add mustard seeds and chopped green chili. When mustard seeds stop sputtering add onion,  turmeric, and 1/4 tsp salt. Cook onion until soft--about 2-3 minutes. Add a few drops of water if it starts sticking to the bottom of the pan. Once onion is soft, add sprouted moong, cayenne pepper, and boiled, cubed potato and remaining 1/4 tsp salt. Stir well to coat potato with the mixture (about 2 minutes). Moong should be slightly soft, but still have a bite to it. 
  • Add pre-soaked beaten rice and stir to mix well. Add maple syrup and finely chopped cilantro and mix well. Turn off the heat and add fresh lemon juice. Enjoy poha with ketchup or cilantro-mint chutney


*add 1/2 tsp more if you like your poha a little heavy on mustard seed taste.
**you can add one more chili if you like spicier poha; however, too many chilies can drown out the mustard taste. 
Add peanuts: you can also add dry-roasted peanuts as garnish. 
Add tomato: add a coarsely-chopped tomato in the last two minutes of cooking. 
Add non-sprouted lentils: soak lentils overnight and cook in water enough to cover. Cook till soft but not mushy. Drain and add instead of sprouted lentils. Yellow split moong and whole brown lentils (saaboot masoor) works really well. 
No potatoes--if avoiding potatoes, this recipe taste just as great without adding spuds.


Serving: 1cupCalories: 310kcalCarbohydrates: 65gProtein: 6gFat: 2gSodium: 450mgPotassium: 460mgFiber: 3gSugar: 3gVitamin A: 400IUVitamin C: 19.8mgCalcium: 50mgIron: 3.1mg
Keyword Poha
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